Not everyone’s a runner, but they can be.
Training for a 5K is like learning to drive a car. Running is a skill just like driving, so with some basic guidelines, time spent on the track and perseverance, you can confidently complete a 5K.
Invest in a Good Pair of Running Shoes
Running shoes are all about performance and enhancing your natural ability, so please don’t pick a shoe based on the color or because it’s in.
Before going to the store, examine your feet. Do you have narrow feet or wide feet, are you flat-footed or do you have a high arch, do you overpronate (foot turns inward when you walk)? After you’ve done this, think about the type of training you’ll be doing on the track and in the gym. At the very least, make sure to get shoes that provide stability and shock absorption. And just like buying a car, you need to test out your shoes. Most athletic shoe stores have treadmills that you can run on and you can even have one of the fitting experts observe your stride to determine what kind of shoes you need.Make a Training Plan and Stick to It
Once you know what day the race will be, count back 16-18 weeks. This will be your training start date. Many sites offer basic training schedules that you can modify based on your current fitness level. When planning your schedule, be honest with yourself about how much time you can spend training. Make your plan as specific as possible. Include the distance and length of time you’ll spend running. Pencil in different types of runs: tempo runs, speed workouts and long runs. It’s also good to run on different surfaces. Don’t forget to do strength training exercises at least twice a week.
Set weekly goals for yourself. Goals can be as small as stretching both before and after a run or as big as shaving time off a certain distance. You might also want to join a running group, as it’s a good way to learn how to pace yourself.Get the Right Gear
Again girls, just because it’s stamped with the word PINK doesn’t mean it’s athletic wear. Adopt function over fashion as your shopping mantra. Also, don’t just gravitate toward one brand. You’d be surprised at the affordable performance wear you can find at T.J.Maxx or even Target. Look for breathable material, UV coated clothing and, most importantly, socks. There are socks that have rubberized bottoms to prevent your feet from sliding around and forming blisters.
Fuel Your Body with Premium Foods
An average woman should consume between 1500-2000 calories a day. During training, you will want to increase your calorie intake by at least 1000 calories depending on the intensity and frequency of your training. Make sure you have protein and carbs with every meal. Protein will help you build and repair muscle. The protein should be lean, like turkey, fish or tofu. Aim to eat both simple and complex carbs for quick energy and endurance. Finally, hydrate properly. When you sweat, you lose electrolytes, so keep a bottle of Gatorade or coconut water on hand. Coconut water also contains potassium, which is a muscle relaxer, so it’s a great post-workout drink.
Bonus Tips
• Create playlists. Running to music boosts your performance by 15 percent. Try to look up the beat per minute (bpm) of a song and choose songs that are between 147-160. Check out our summer workout playlist here.
• Focus on distance, not speed.
• Keep a positive mentality by keeping a record of your progress.
(Feature Photo via Tumblr)